⏱ 15 min totalGarlic Kale
Per 1 serving · 43 g · 3 ingredients
of a 2,000 cal day
- Protein1.6g7% of calories
- Carbs3.9g18% of calories
- Fat7.1g74% of calories
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Garlic Kale (43 g) has 81 calories, with 1.6 g of protein, 3.9 g of carbohydrates and 7.1 g of fat. Most of its energy comes from fat (74% of calories). It is high in Vitamin C (46% DV), Vitamin K (200% DV) and copper (57% DV).
High in
20%+ of the daily value
- Vitamin C46%
- Vitamin K200%
- Copper57%
Good source of
10–19% of the daily value
- Vitamin A19%
- Vitamin E10%
- Vitamin B610%
- Folate (B9)12%
- Manganese12%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Tear the kale leaves into bite-size pieces from the thick stems; discard the stems.
- 2
Heat the olive oil in a large pot over medium heat. Cook and stir the garlic in the hot oil until softened, about 2 minutes. Add the kale and continue cooking and stirring until the kale is bright green and wilted, about 5 minutes more.
Vitamins & minerals
Amounts for 1 serving (43 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 167 μg | 19% |
| Vitamin C | 41 mg | 46% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 10% |
| Vitamin K | 240 μg | 200% |
| Thiamine | 0 mg | 4% |
| Riboflavin (B2) | 0 mg | 4% |
| Niacin | 0.4 mg | 2% |
| Vitamin B6 | 0.1 mg | 10% |
| Folate (B9) | 47 μg | 12% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0 mg | 1% |
| Choline | 1 mg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 56 mg | 6% |
| Iron | 1 mg | 7% |
| Potassium | 177 mg | 4% |
| Magnesium | 16 mg | 4% |
| Phosphorus | 35 mg | 5% |
| Zinc | 0.2 mg | 2% |
| Copper | 1 mg | 57% |
| Manganese | 0.3 mg | 12% |
| Selenium | 1 μg | 1% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 18 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.1 g | — |
| Beta carotene | 1,986 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 0.2 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 81 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 15minWalking (3.5 mph)
- 10minCycling (moderate)
- 7minRunning (6 mph)
- 11minSwimming laps
Common questions
How many calories are in Garlic Kale?
One serving of Garlic Kale (1 serving) has 81 calories, which works out to 186 calories per 100 g. That is about 4% of a 2,000-calorie day.
Is Garlic Kale high in protein?
Not especially. It has 1.6 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Garlic Kale keto-friendly?
It is hard to fit into a strict keto diet. One serving has 3 g of net carbs and 18% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Garlic Kale?
13 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Garlic Kale?
0.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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